Category: Workout of the Day

Strength

Push Press

8-5-5-3-3-2-2-1-1

Work up to a moderate effort push press but get some work in along the way.   Be sure to start light and take extra sets during the warm up rounds if needed.  Your push press weights would usually be quite a bit lower than your max effort jerk.  Make sure that you are not rebending your knees to catch the bar but pressing it up under control after the dip and drive.

WOD

For Time

25 Toes-To-Bar
50 Wall Ball Shots 20/14lbs 10/9′
20 Toes-To-Bar
40 Wall Ball Shots
15 Toes-To-Bar
30 Wall Ball Shots

Workout notes

For the T2B the best strategy is to divide the work into sets and give yourself a short recovery period in order to maintain that number.  If the sets fall off don’t be afraid to switch to fast singles.   For the wall ball shots try starting with a big set to knock off a large chuck of the round and then move on to smaller sets with short rest.

Scaling T2B can be done by performing kipping knee tucks. For Wall Ball Shots scale them first by using a lighter ball and then second by going to a lower target.

Strength

Hang Power Snatch

1-1-1-1-1-1-1

Work up to a strong effort Hang Power Snatch. Just like the Power Clean on Tuesday you need to receive the bar above parallel but you should practice catching the bar in a partial squat.  New lifters should keep the load modest and increase in small increments. Make a few repetitions at each weight before you move up.

WOD

3 Rounds for Time

24 Alternating Dumbbell Snatch 45/30lbs
42 Double Unders
400M Run

Workout notes

Think about pacing the Snatches and giving yourself some rest so you can move quickly during the run.  With a workout like this it can be easy to turn the run into a slow recovery.  If you have not mastered double unders yet you can do 3:1 single unders but try 1 double under every round.  If you’ve handled this weight before and feel ready, scale the dumbbell weight up.

Skill

3 Cycles of
1 Minute Handstand Hold
:30 Second Support Hold on rings.
Max Effort Supine Ring Rows
Rest

Take a little time to recover between movements but put most of your rest between each cycle.  Scale the  handstands and ring supports first by cutting the time at each movement.  For the handstands your first scaling option is walking up the wall to an angle or performing them with your feet on an appropriate box.  If you’ve never been up on the rings before be sure to have a spotter on your first attempt.  Ring rows can be as difficult as you want them by placing your feet out as far as possible.    Advanced athletes perform freestanding handstands and support on top of the rings in an L-Sit.

WOD

AMRAP 15 Minutes

5-L Arm Kettlebell Thruster 24/16kg
5-R Arm Kettlebell Thruster 24/16kg
20 Sit-ups
200M Run

Off Ramp WOD

Perform the same workout but put some thought into the thrusters. They are tough enough with a barbell and can be even harder with an uneven one arm load!  Tuck your elbow in while the kettlebell is in the front rack and don’t rotate out too much when you press overhead.  Working with a dumbbell is an option and usually easier to get your shoulder into a healthy position.  If you are not squatting with an upright torso consider goblet squats or air squats against the wall.

Strength

1-1-1-1-1-1-1

Hang Power Clean

Work up to a strong effort Hang Power Clean.  Remember that even though you are trying to catch the bar above parallel you should practice catching the bar in a partial squat. Keep your elbows up and check that your feet are in your squat stance when you recieve the bar. New lifters should keep the load modest and increase in small increments.  Make a few repetitions at each weight before you move up.

WOD

AMRAP in 8 Minutes

10 Plank Push-Ups*
10 Kettlebell Swings 32/24kg
10 Weighted Walking Lunge Steps 32/24kg

* For the best training effect and to fully “Rx” this workout, maintain plank through the entire rep and make contact on the ground with your chest and thighs.  Scale by going to the knees or worming a little as you come up.

Off Ramp WOD

AMRAP in 8 Minutes

10 Push-Ups
10 Kettlebell Swings
10 Bodyweight lunge steps

Skill 

EMOM for 10 Minutes

Odd Sustainable set of Butterfly or Kipping Pull-Ups
Even Sustainable set of  One Legged Squats

Use this time to practice some CrossFit gymnastics skills!

Pull-Ups: Attempt a number you think you can maintain for each movement. If you are new to kipping keep the number small and practice the timing.  If you are in the 2-3 rep range and having difficulty, making multiple attempts within the minute would be totally appropriate, this is skill practice!  Kipping with a band is fine as well but  go with a band that gives you the least amount of assistance!

One Legged Squats: Perform a sustained set of pistols without hitting failure.  If you haven’t mastered this movement try stepping up on a high box and performing a slow one legged lower down or use an object to brace yourself like a band or a post on the pull-up rig.

WOD

For time

10-1 Box Jump 24/20″
1-10 Squat Clean 135/95lbs

Off Ramp WOD

For time

10-1 Box Jump or Step Up
1-10 Squat Clean

WOD

1000M Row

then

21-18-15-12-9-6-3
Burpee Bar Hop
Deadlift 185/135lbs

Off Ramp WOD

1000M Row

then

21-18-15-12-9-6-3
Burpee
Deadlift

WOD

For time

8 Rounds of

5 Pull-Ups
10 Push-Ups
15 Squats

then

4 Rounds of

5 Cleans 95/65lbs
10 Jerks 95/65lbs
15 Front Squats 95/65lbs

Off Ramp WOD

WOD

For time

6 Rounds of

5 Pull-Ups
10 Push-Ups
15 Squats

then

3 Rounds of

5 Cleans 45/35lbs
10 Jerks 45/35lbs
15 Front Squats 45/35lbs

Strength

Sumo Deadlift

2-2-2-2-2-2-2

Work up to a strong double of a Sumo Deadlift.  Some lifters may find that this is a stronger lift for them. After your general warm up start light and increase in small increments. As always focus on maintaining your lumbar posture throughout the entire movement. New lifters should remember not to go to failure but judge your limits by the effort and strain it takes to achieve the repetitions.

WOD

For time

30-21-12

Power Snatch 75/55lbs
Box Jump 24/20″
Knees-To-Elbows

Off Ramp WOD

For time

30-21-12

Power Snatch
Box Jumps or Step Ups
Knees To Elbows, Knee Tucks or Sit-Ups

Strength

EMOM for 10 Minutes

Odd Max Effort Set of Ring Dips
Even :30 seconds of Double Unders

The most difficult option for Dips will be on top of the Rings but they can be scaled down to parallel dip bars or as bench dips if this is a new movement for you.

On the even minute perform a set of 30-50 Double Unders. If you are still working on mastering the movement use the first half of the minute to get as many double unders as you can.  Try to come up with a rep scheme that you can maintain.  Most folks start with alternating between singles and doubles.

WOD

Today’s metcon is a classic and beautiful workout from HQ.

For time

5 Rounds

400M run
15 Thrusters 95/65lbs

Off Ramp WOD

3-5 Rounds

400M run
15 Thrusters

Obviously this workout can be scaled by weight, and thrusters can be performed as goblet squats if you are still working on squat mechanics but don’t forget that if you are new to CrossFit and CrossFit Davis we encourage you to consider the total volume of the workout.  Keep the intensity up and keep going as long as you are moving well!

Strength

3 Rounds of

2 Wall Walk
1 Minute Plank Hold
:15 Second L-Sit

Not for time!  Take as much rest as you need to succeed at each movement.   Scale each movement up or down according to your current skill level.

WOD

For time

21-15-9

Power Clean 135/95lbs
CTB Pull-Ups

Off Ramp WOD

For time

21-15-9

Power Clean
Pull-Ups